Beginner's guide to running: how to get going

If this year's marathon got you thinking 'I can do that' strap on your trainers as Runner's World's Amby Burfoot shows how to take the sport from spectating to racing

Running looks like a straightforward enough sport, right? Well if it's so simple why do you have so many questions? But don't fret, you're not alone. Every beginner worries about how to get started which is why Cosmo has enlisted the help of the experts at Runner's World to put you through your paces

Find a fitness friend Beginners' running coaches agree that one of the best ways to stick with your exercise programme is to get a training partner. When someone is counting on you as much as you're counting on them, it's much tougher to blow out a workout. But it has to be someone of similar ability who is supportive, not competitive with you. "We emphasise the emotional power of training partners," says beginners' coach Jane Serues. "One or two partners is good. Three or four is even better."

Start slow Most beginners worry that they're not improving fast enough. Don't compare yourself with others. Every runner gets into shape according to their own body's schedule. Physiologists have calculated that any and all running paces are fast enough to put you into the moderate-to-vigorous aerobic zone that delivers health benefits. So take your time and focus on going further, not faster. "We tell people that they didn't get out of shape in five weeks, and they're not going to get back in shape in five weeks," says Bob Glover.

Go slower If you feel out of breath or sick, you're running too fast, a mistake made by most beginners. "A lot of people think that they have to go at least a mile at a time, and at a fast pace," says Budd Coates. "I always tell my beginners to slow down and take more walk breaks." You'll learn that running should be a relaxed activity, and that you should 'train, not strain'. And, yes, beginning running includes lots of walking.

Run tall and relaxed For the most part, you don't have to worry about your technique. That said, experts agree that you should run tall (not slouched) and straight (not leaning far forward or backward). Don't over-stride; that could put extra strain on your knees. "Run with your eyes focused about nine feet ahead," says Jane Serues. "Let your arms relax and take a natural, comfortable stride."

Advertisement - Continue Reading Below

Keep track Keeping a written diary is a highly successful way to stick with an exercise or diet programme. It doesn't have to be fancy or sophisticated. Indeed, where you place the diary might be more important than what you write in it. Put a calendar on your fridge or in front of your computer, write down every time you complete a run and how far/for how long you ran, and take pride in watching those numbers build up. (Or feel guilty when they don't! That'll get you out.)

What to do after your run Runners have long believed that stretching will give them a longer, smoother stride and reduce their risk of injuries. However, in recent years research has failed to prove either point. Beginner-specialist coaches Budd Coates and Jeff Galloway say they've never advocated stretching for their runners, and the runners haven't developed injuries. Dr Lewis Maharam adds: "A pre-workout stretching routine doesn't prevent injuries or improve performance, so there's no reason to do it. The time to do your stretching is after your run, or even later in the evening." Stretch (without straining) your calves, quads and hamstrings for a total of 10 to 15 minutes.

For loads more advice and tips on getting into running, and the kit you need to get started, visit www.runnersworld.co.uk

Cosmopolitan, Part of the Hearst UK Fashion & Beauty Network
Cosmopolitan participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.